The finals of the U.S. Open are just days away, piquing many Americans’ interest in the sport. And major tennis organizations are doing their best to encourage people to get involved.
The United States Tennis Association, which runs and organizes the U.S. Open, calls tennis the “world’s healthiest sport.” That claim comes from a few different studies, including one that found that people who play tennis live almost 10 years longer than those who are sedentary. That research also found tennis beat out swimming, cycling, jogging, soccer, and other activities for longevity benefits.
But does that mean you should pick up a racket yourself? Here’s what experts had to say about the pros—and possible cons—of hitting the tennis court.
Whether tennis is truly the world’s healthiest sport may still be up for debate. But generally speaking, “tennis is a very healthy sport to participate in,” Joshua Wu, DO, orthopedic sports medicine physician at the Norton Orthopedic Institute, told Health. “It’s a game enjoyed by people of all ages, offering both physical and mental benefits.”
Better Cardiovascular Health
American adults should get at least 150 minutes of moderate-intensity exercise each week to stay healthy, and playing tennis can contribute to that goal.
Specifically, tennis requires short bursts of sprinting and changing directions on the court, and these intense aerobic intervals can help strengthen the heart, Ryan Rauck, MD, orthopedic surgeon at The Ohio State University Wexner Medical Center, told Health.
“Regular cardiovascular exercise, such as with tennis, can lower your blood pressure and improve your cholesterol, which will reduce cardiovascular disease risk,” he said.
Not only can tennis help protect you from heart disease, but it can also make your heart work more efficiently, added Christina Brown, MS, CPT, a personal trainer and nutrition coach based in Illinois.
“You also develop a lower resting heart rate and improve stroke volume, which allows your heart to do more with less effort,” she told Health.
Improved Strength and Mobility
Playing tennis could help keep you moving and strong as you age.
The sport doesn’t necessarily build muscle strength directly, but Brown said tennis can help with muscle endurance, specifically in the core, legs, shoulders, and upper back.
The stop-and-go motion of tennis can also help foster better balance and agility. Plus, tennis players may see a lower risk of osteoporosis and improved bone mineral density, said Rauck, particularly in the hip, spine, and arm.
“This is due to the impact, quick stops, and multi-direction moves that load the bones, which is what keeps them strong,” Brown said.
An Avenue for Social Connection
Tennis requires playing with another person or against others, which creates the opportunity to foster friendships and a sense of community.
One study published in March found that playing tennis mitigated college students’ depressive symptoms and made them more social. And research published in 2023 found that adults who played sports as part of a team had better mental health outcomes.
“Tennis is a social activity which can aid with networking and community, emotional control, communication with others, teamwork, and leadership, especially if playing doubles tennis,” Brown said.
Benefits may also go beyond just mental health—research has found that a lack of social connection raises mortality risk by 29%, and loneliness has been linked to health issues such as heart disease, stroke, and dementia.
May Help You Boost Your Confidence
According to Brown, tennis players routinely:
- Learn new skills
- Set goals (and reach them)
- Feel their bodies get stronger
- Receive praise from others you play with
All of these can build confidence, she explained.
The mental aspect of tennis can help, too. The sport requires focus and problem-solving skills as you deal with adversity, Wu and Rauck added, which can make you feel more confident as you improve over time.
“Tennis sharpens your ability to concentrate, make quick decisions, and think strategically, which all boost your cognitive function and critical thinking skills, with every well-placed shot or winner hit down the line,” Wu said.
Though tennis brings plenty of benefits, there’s some risk involved, too.
Some Level of Physical Fitness Is Required
If you live a mostly sedentary lifestyle, check with your doctor before hitting the court, Wu advised.
“Understanding your physical limitations is also important, especially if you’re starting off brand new or returning from injury,” he said.
Injuries Are Possible
Playing too much tennis without incorporating cross-training or adequate rest can lead to an increased risk of overuse injuries.
Wu said common upper body injuries include lateral epicondylitis—otherwise known as “tennis elbow”—along with rotator cuff strains, caused by the repetitive nature of swinging a racquet over and over again. Sudden start and stop movements can also lead to a greater risk of calf strains and ankle sprains.
“All of these injuries can take time to heal before you’re able to safely return to the court,” Wu said.
To prevent this, Brown recommended adding in some sort of other exercise, such as strength training, stretching, and walking, to your weekly routine.
It’s also smart to “not play tennis every single day,” she added, so that you can “ensure the body is given ample time to rest and recover.”
Making sure you warm up and cool down both upper and lower extremities can help avoid injuries, too, said Rauck.
“The impact of running and jumping, particularly on hard courts, can lead to some joint pains,” he explained. “All of these are just something to be aware of and can generally be avoided by listening to your body or consulting with a physician or physical therapist if issues arise.”
Access and Expense Are Barriers
As compared to walking, running, or other forms of cardio, tennis isn’t necessarily an easy sport to just pick up.
“It must be played on a tennis court, so a potential player must have access to a court as well as access to transportation to get to the court,” Brown said.
Plus, tennis can’t be played alone, so you’ll need to find a partner or someone to play against. That might mean joining a tennis club or team, which can be expensive.
Purchasing tennis rackets, high-quality athletic sneakers, and renting courts also make tennis pricey as compared to other sports, Brown said.
However, there are ways around these barriers. You can purchase a used racket or hit the ball against a wall when you don’t have a partner. Plus, “there are also many free outdoor tennis courts that are not always in use, depending on the community that you live in,” Brown explained.
Give tennis a go if you’re interested—you may even see better heart health, a spike in confidence, less loneliness, and a boost in mobility.
Just do what you need to do to take care of your body, and know you may need to get creative to make tennis work for you.
“With the right approach, playing tennis can be a safe and fun way to improve your overall health and fitness,” said Wu.
